How Does Ageing Impact Knee Joint Health?

Age-Related Changes in Knee Joints

Did you know that the knee joint is a complex combination of various structures that work together to provide the flexibility and movement we rely on? Each component is crucial in keeping our knees in top shape, from muscle tendons to bone surfaces and cartilage to ligaments. 

It's fascinating to think about how all these structures twist and turn in the knee joint to form unique and specialised features like the meniscus, bursa, and crisscrossing ligaments of different sizes. 

Thus, any age-related change in any of the structures of the knee joint has a faster impact on each other than any other joint in your body.

So, let's see what age-related changes in your knee joints can be.

Age-Related Changes in the Connective Tissue

If you wish to know the age-related changes in those cells and tissue that build your knee joint, read on to know more.

Cellular Changes

These are the changes in the function and maintenance of cell production in your knee joint.

• Changes in the level of body hormones, inflammatory markers and growth factors.
• Loss of cell's power of division and growth.
• Increase in fatty substances inside the cells.
• Build up of cellular waste products in tissues.

These changes in your knee joint cellular structure damage your knee joint.

Gross Changes

Some changes in your knee joint cellular structure result in;

• Increased stiffness
• Decreased strength
• Reduction in water content in the joint

That is when you start experiencing symptoms like knee pain, stiffness, swelling, etc.

Age-Related Changes in Bone

Bones can undergo continuous self-regeneration (removing and replacing old bone with new bone). But, as bones age, the bone drops off the speed of replacement, and thus, this affects its composition, structure and functional strength. 

Thus, with all these, the bone right under your cartilage ( subchondral bone) starts reducing in thickness and density with age. That is why there is a reduction in knee joint function in the ageing population.

Age-Related Changes in Cartilage

As you age, the cushioning cartilage becomes more prone to damage, and it cannot keep its old strength. The cells in cartilage start acting differently and keep no balance between production and destruction.

This imbalance comes mainly from increased inflammatory cells in the cartilage and nearby joint tissues. The inflammatory cells get released by an ageing cartilage (the senescent secretion and oxidative stress release), which reduces knee joint function over time.

Age-Related Changes in Synovial Fluid

You must have heard some amount of healthy fluid in your joints, which is called the synovial fluid. Synovial fluid helps cushion and absorb shock in the knee joint as the knee joint is one of the most essential weight-bearing joints. 

The magic component of this synovial fluid is high-quality hyaluronic acid molecules. They give suitable viscosity to the fluid to act as an excellent lubricant to the joint. As you age, the size of these hyaluronic acid molecules in the knee joint decreases, making it challenging to cushion the knee joints. Doing so can give you stiff knees in old age.

Age-Related Changes in Collagen

Collagen does its excellent function of keeping your cartilage, ligaments, and tendons in your joint flexible and the bones compact.

As you age, your collagen levels in the body decrease. This decline causes the joint structures to become less flexible and the bones more brittle. This lowered flexibility is one of the causes of stiff knees in old age.

Thus, the natural age-related changes will collectively impact the knee joint stability, flexibility and function. The changes give rise to different joint health issues, reducing the knee joint function in the ageing population. An unhealthy lifestyle and diet factors highly influence the above-said factors.

Additional Factors Influencing Age-Related Knee Joint Issues

If you have doubts about why chronological age-related joint changes differ from one person to another, let me point out some risk factors that may add up to faster ageing.

• Genetic factors.
• Comorbid medical conditions like thyroid disorders. (Thyroid gland that has a role in calcium metabolism)
• History of previous joint injuries. 
• Increased body mass index. (Puts extra weight on the knee joints)
• Hormonal status like low oestrogen.
• Bone-related disorders like sarcopenia.
• Improper nutritional intake. (Calcium, proteins, vitamin D)
• Drug abuse history. 
• The amount of daily exercise and physical activity.

So, now you know what makes your knee joint health status different from others of your age. Your choices significantly impact how your joints function and what joint conditions you may face.

Common Knee Joint Issues With Ageing

Now, let us understand one of the most common joint problems that reduce the overall functioning of your knee joint as you age.

Osteoarthritis

Osteoarthritis is the breakdown of knee cartilage, leading to pain, stiffness and swelling. As the cartilage wears away, the bones rub against each other, leading to discomfort and limited mobility.

As you age, if you start having newly developed knee joint issues, the most probable cause is osteoarthritis.

How can this slow degeneration impact your knee joint and overall health?

• You have knee joint pain for an extended period.
• The shape and structure of your knee joint may change. (It may curve inwards or outwards.)
• You may hear crackling or clicking sounds when you move your knee joint.
• You may notice mild on-and-off swelling.
• Your knee joint may feel stiff, reducing the total range of motion.
• You may have difficulty walking, climbing stairs and getting up from a seated position.
• These can also have an impact on mental well-being, causing frustration and anxiety.

Managing these knee-related concerns will help you enhance your daily functioning and overall quality of life. Let's see how!

Maintaining Knee Joint Health as You Age

Your knee joints need you to change your daily life to keep you walking and running.

What changes must you make to maintain the knee joint function over time?

Regular Movement and Exercises

Micromovement and microstrain on your bones push them to function and develop better. Practise regular movement and gentle exercises like yoga poses.

Weight Management

As knees are weight-bearing joints, an increased BMI negatively impacts your knees, leading to faster cartilage destruction. So, maintaining a healthy weight is essential to keeping your knee joint healthy.

Avoid Excessive Strain and Injury

Even minor injuries around the knee joint initiate inflammation, destroying the structures around the knee joint.

Take Care of Even Minor Injuries

Immediate care of even minor injuries, with immediate ice application or proper medication, is essential to prevent further injury.

Adequate Hydration

Hydration keeps the knee joint lubricated by adequate synovial fluid production. Hydration is essential for synovial formation. 

Avoid Smoking and Alcohol

Alcohol and smoking interfere with blood circulation, thus reducing the power of healing.

Select Comfortable and Cushioning Footwear

Comfortable footwear that maintains your bone posture right from your spine to your ankles is crucial. Otherwise, the improper centre of mass affects your knee joint health.

Practise Good Posture When You Work

When sitting or standing for a long time, ensure your knees are in optimum alignment. Don't keep your knees in a compromising position for a long duration.

Eat Bone-Healthy Food

The nutrients required for bone and muscle tissue development are crucial for a well-functioning knee joint. Some are calcium, vitamin D, vitamin C, and omega-3 fatty acids. Add vegetables, fruits, seeds, and healthy fats instead of supplements.

4 Ayurvedic Health Tips for Age-Related Knee Joint Issues

Ayurvedic experts at Nirva Health explain how an imbalance in your body's bioenergy as you age can cause knee joint issues. 

"As you age, the vata dosha imbalance in your body keeps increasing, leading to a dry state of the whole body, impacting the functions in the typical residence of vata dosha, the joints." 

Following some regular ayurvedic practices can help you maintain your knee joints without much hustle and bustle.

Add Healthy Fats to Your Diet

Add ghee or medicated ghee (tikthaka gritha/ghee, mahatiktaka ghrita/ghee), medicated oil capsules or drops (gandha thailam capsules or drops, ksheera bala oil drops), olive oils, avocado oils etc. for adding good fat into your diet.

Practise Ayurvedic Abhyanga

Self-massage with a vata-reducing oil for at least half an hour before you take a refreshing warm water bath helps strengthen your knee joint structures. You can use joint-friendly oils such as gandha taila, dhanwantara taila, and ksheerabala taila.

Practise Mild Movements

Regular movements like yoga help stretch and move your joints but also aid in developing a sense of joint balance. 

Add Joint-Friendly Ayurvedic Therapies to Your Goals

Some therapies recommended by Ayurveda health experts include janu basti (retaining medicated oil in the knee joint), upanaha (tying medicated paste on the knee joint), taila dhara ( pouring medicated oil over the knee joint) and so on. (Connect with the Ayurveda experts at Nirva Health to learn about these therapies)

Overall, ayurvedic management takes a holistic approach to support your physical and mental health, bringing stress-free. Together, these support healthy living and maintaining a healthy knee joint.

Let your knees know that you care for them. Contact Nirva Health Ayurveda and Yoga experts today!

What Can You Do to Assist Your Knee Joint as You Age?

Giving the support the knees need can be helpful if your muscles and other supportive structures still need to strengthen.

Add some assistants for your knee joint support.

Assistive Devices 

Consider using canes or walkers to reduce pressure on your knees while walking. Consider it, especially if you have difficulty with balancing and mobility.

Knee Supports

You can wear knee supports such as knee caps, braces or straps (with or without side-hinged supports).

Supportive Footwear

Add shock-absorption cushioned footwear to your shopping list. Wear these during your daily activities. 

Knee-Friendly Environments

Make changes in your surroundings to reduce knee strain at home and work. Use ergonomic furniture, install handrails on staircases, and keep a clutter-free environment.

Understand that knee joint replacement as you age is not the only option with which you can support a healthy knee joint.  

Wrapping It All Up

The age impact on the knee joint is a natural process, with some lifestyle risk factors to add to it. This guide helps you empower yourself with the correct information to combine exercise, routines, and medical choices for a healthy knee joint function.

You can permanently alter the way you age. Make a choice and grow younger with Nirva Health.